Does walking help build stamina?
Written by
Natalie Hamilton
Reviewed by
Prof. Benjamin Murphy, Ph.D.For novice entrants into endurance training, walking is a good way to build basic stamina through aerobic adaptation. Walking briskly increases the heart rate, thereby enhancing cardiovascular efficiency, which in turn increases the body's capacity to utilize oxygen. This training, while not as strenuous as running, is nevertheless capable of producing effective physiological changes, which will lay the foundation for developing benefits to endurance later.
Aerobic Foundation
- Strengthens heart muscle for efficient pumping
- Increases capillary density in working muscles
- Boosts mitochondrial development for energy production
Metabolic Efficiency
- Enhances fat utilization during moderate efforts
- Improves glucose management for steady energy
- Builds endurance without excessive joint stress
Progressive Development
- Prepares muscles for higher intensity training
- Develops movement efficiency and posture
- Creates cardiovascular base for future gains
Improve stamina by refining your walking sessions. Maintain good upright posture with your core muscles engaged. Swing your arms with a purpose to add intensity to your walk. Wear comfortable shoes to maintain proper biomechanics. I have guided clients through a program, and they progressed from walking to running in 5K races.
Nutrition helps develop stamina through walking. Achieve hydration with 500ml of water before walking. If walking for longer than 60 minutes, consume 30g of carbohydrates. After walking, eat foods with protein to aid recovery from muscle activity. These steps can support energy levels as you prepare to progress.
Monitoring guarantees continuous improvement. Use a fitness band to monitor heart rate and distance walked. Aim to decrease the time it takes to walk a mile every week. Observe the improved efficiency of your breathing. These observations demonstrate your developing stamina through walking.
Read the full article: 12 Proven Ways to Build Stamina
